This month is Red February — a time to shine a light on heart health. Heart disease affects 2 in 3 Australians and remains our leading cause of death.
The good news? Many risk factors are modifiable, and nutrition plays a powerful role.
Read on to learn how you can support your heart health with nutrition — before it’s too late.
1. Increase Fibre Intake
Fibre is a true “health hero”, helping to reduce LDL cholesterol while also supporting gut health.
Aim to include more fibre-rich foods such as fruits and vegetables, nuts and seeds, legumes, and wholegrains. The benefits extend far beyond heart health alone.
2. Include More Omega-3 Fatty Acids
Omega-3 fats play an important role in supporting heart rhythm, reducing inflammation, and lowering triglycerides.
Increase your intake of oily fish like salmon and sardines, and include plant sources such as flaxseeds and chia seeds to gain these benefits.
3. Incorporate Plant Sterols
Plant sterols are naturally found in small amounts in plant foods and are also added to some supermarket products. Research shows that a daily intake of 2–3g of plant sterols can help lower cholesterol and support heart health.
4. Reduce Foods High in Saturated Fat
A high intake of saturated fat is linked to elevated LDL cholesterol and an increased risk of cardiovascular disease.
Simple swaps can help — choose lean cuts of meat, limit processed meats, and replace butter with extra virgin olive oil to reduce saturated fat intake.
5. Keep Alcohol in Moderation
Alcohol is a part of life for many people. Rather than aiming to eliminate it completely, even small reductions can significantly benefit heart health.
Research suggests that women consuming more than one standard drink per day face a 50% higher likelihood of developing heart disease.
A gentle reminder: small, consistent changes matter.
If you’ve been diagnosed with high cholesterol or high blood pressure, or you’re simply wanting to be proactive, working with a dietitian can help turn guidelines into real-life, achievable habits.
This Red February, think progress — not perfection ❤️
